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For a winter picnic, pack light.

This meal travels well and satisfies

HIGH-ENERGY FOODS, designed to pack and tote on a picnic, will satisfy the ravenous appetites of skiers or hikers.

The menu combines a flavorful mix of complex carbohydrates packed in heavy plastic food bags for minimum bulk and weight.

The meal holds up well in a backpack or fanny packs without insulation for 4 to 5 hours on a cool winter day.


Pickled Corn and Olives

Black Bean Hummus and Carrot Slaw Sandwiches

Brownie Bars

Apples Boxed Juices

Black Bean Hummus and Carrot Slaw Sandwiches

2 cans (about 15 oz. each) black or white (any kind) beans, rinsed and drained

1/3 cup roasted, salted almonds, finely chopped

1/4 cup lemon juice

1 clove garlic, minced or pressed

1/2 teaspoon ground cumin

1 can (7 oz.) whole green chilies or 1 jar (7 oz.) roasted red bell peppers, drained

4 or 5 pocket bread rounds (6 to 7 in. wide)

Carrot slaw (recipe follows)

In a bowl, mash beans, nuts, lemon juice, garlic, and cumin with a potato masher or fork until hummus is cohesive enough to spread.

To transport, spoon hummus into a 1-quart zip-lock plastic freezer bag, press out air, and seal. Put into another bag of the same size, press out air, and seal.

In separate same-size bags, seal chilies and bread, pressing out air. Fit each into another plastic bag and seal. If making ahead, chill foods up to 1 day.

To eat, spread hummus on bread; top with slaw and chilies. Serves 4 or 5.

Per serving without slaw: 389 cal. (20 percent from fat); 16 g protein; 8.8 g fat (0.8 g sat.); 63 g carbo.; 1,043 mg sodium; 0 mg chol.

Carrot Slaw

1 1/2 pounds carrots, peeled and shredded

1 teaspoon grated lime peel

1/3 cup lime juice

2 tablespoons distilled vinegar

2 tablespoons honey

1 tablespoon Dijon mustard

1 teaspoon caraway seed

1/4 teaspoon crushed dried hot red chilies


In a 1-quart zip-lock plastic freezer bag, combine the carrots, lime peel, juice, vinegar, honey, mustard, caraway seed, and chilies. Squeeze bag to mix ingredients; add salt to taste.

Press air from bag; seal. Seal in another bag of the same size. Chill up to 2 days. Just before departure, drain dressing from slaw; reseal bags. Serves 4 or 5.

Per serving: 88 cal. (5.1 percent from fat); 1.4 g protein; 0.5 g fat (0 g sat.); 21 g carbo.; 136 mg sodium; 0 mg chol.

Brownie Bars

1 cup all-purpose flour

1 teaspoon baking powder

1 cup semisweet chocolate baking chips

1/2 cup raisins

1/2 cup roasted peanuts About 1/3 cup (1/6 lb.) butter or margarine

1/2 cup firmly packed brown sugar

1 large egg

2 teaspoons vanilla

In a small bowl, mix flour, baking powder, chocolate baking chips, raisins, and peanuts.

In a large bowl, beat 1/3 cup butter (in chunks), sugar, egg, and vanilla until well mixed. Beat in flour mixture. Spread batter in a buttered 9-inch-square pan. Bake in a 325|degrees~ oven until mixture feels firm in center when pressed, 40 to 45 minutes. Let cool in pan on a rack. Cut into 8 to 10 pieces.

To transport, seal bars in zip-lock plastic bags, 1 or 2 per bag. If making ahead, hold at room temperature up to 3 days; freeze to store longer. Makes 8 to 10.

Per piece: 316 cal. (43 percent from fat); 4.6 g protein; 15 g fat (7.2 g sat.); 44 g carbo.; 177 mg sodium; 38 mg chol.
COPYRIGHT 1993 Sunset Publishing Corp.
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1993 Gale, Cengage Learning. All rights reserved.

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Title Annotation:recipes
Author:Lipman, Karyn I.
Date:Mar 1, 1993
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